Vitamins for Bone Growth – A, K and D

Editor's Note: This article has been recently updated with latest information and research studies.

Emily Clark

Osteoporosis is a serious concern for postmenopausal women and men over the age of 75. This disease causes bone tissues to thin and results in loss of bone density. This occurs over time, often gradually and unnoticeably, until the risks of fractures, sprains, and bone breakages become worrisome. The good news is that there are vitamins for bone growth that you can get through diet and oral supplements. These vitamins are vitamin A, vitamin K, and vitamin D. Vitamin A not only aids bone growth, but it helps improve* the immune system, vision, and cell division. There is, however, a major downside of vitamin A.

Unlike other vitamins for bone growth, vitamin A supplements should be monitored closely to ensure that you aren’t going over your daily recommended serving. Too much vitamin A can actually cause the opposite effect and lead to bone loss, rather than help prevent it. This doesn’t mean that you should avoid vitamin A, so don’t throw the baby out with the bathwater. Aim to stay under 1.5 mg of this vitamin in order to get all the benefits of vitamin A while avoiding the negative impacts.

Vitamin K is one of those vitamins for bone growth that everyone should take. Vitamin K promotes* strong, healthy bones and even balances out the body’s calcium. Aside from increasing* bone density and reducing* the risks of bone fractures, vitamin K is great for healthy blood clotting and heart protection. Although taking a daily supplement is a sure way to get your daily requirement, it is possible to get all of your vitamin K through proper nutrition. Sources of vitamin K include kale, spinach, parsley, collards, turnip greens, broccoli, sauerkraut, okra, cabbage, peas, lettuce, and cucumbers. If you feel like you aren’t getting adequate vitamin K through diet alone, consider taking a supplement.

Among all the vitamins for bone growth, vitamin D has to be the most well-known. It is often taken with calcium in order to allow the body to properly absorb the calcium and get all the benefits from both elements. Known as the sunshine vitamin, vitamin D is easily attained by sitting in the sun at midday for as little as 10 minutes. Make sure to get enough exposure on your face and arms without sunscreen. Although you can get vitamin D from the sun, supplements are often necessary. This ensures that the calcium you take will be absorbed into the bloodstream and ready for use in the bones where it’s needed most.

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